News & Notes 📰
Time for Your Free InBody Scan! 📊
January is here, which means it’s time for your quarterly free InBody scan!
📅 Available: Monday, January 5 – Saturday, January 31
📍 Location: At the gym, ready for you to use
Important Reminders:
✔️ Best time to scan: Early morning before eating or drinking anything
⚠️ Not for use if you have a pacemaker or life support device
⏳ Self-service: The machine will be on—you are responsible for completing you own scan
Download the InBody App
Please download the InBody app before your next scan. When setting it up, be sure to use the same phone number you input into the InBody machine so your results sync correctly.
Need help understanding your results?
📲 Scan the QR code at the gym or click here.
💬 Want a deeper breakdown? Book a goal-setting session for a full review!
CrossFit Lake Wylie’s 12th Anniversary Party – Saturday, January 10 @ 6 pm
ONE Week Out!
We are officially one week away from the CrossFit Lake Wylie 12th Anniversary Party, and we are so excited!
Saturday, January 10 at 6 pm, we come together to celebrate the work you put in all year and the community we’ve built side by side. This is the biggest event we host, and it only happens once a year.
✨ Here’s What You Can Look Forward To:
- Family Fun: Cornhole and activities for the kids! 🎯
- Luxury Limo Service: Okay, it’s a golf cart, but it’s a pretty nice one and the ride will be fun! 😜 Starting at 5:45 pm, we’ll shuttle you from the parking lot to the door. Service will resume at 9 PM to ensure everyone gets back safely! As an alternative to the golf cart ride, couples/families, feel free to get dropped off at the door and then go park so only one person has to walk or use the limo service to the venue. Note: There is no parking near the building and parking is in designated parking zones. See the maps below for where to park and expect the limo service.
- Professional Photography & Photo Booth: We will capture the night’s magic with a professional photographer and a fun photo booth to snap memories with friends. 📸
- Dress to Impress: Bring those NYE vibes – it’s time to get fancy and celebrate 11 incredible years of fitness, friendship, and community. ✨
- Catered Dinner & Dessert: Enjoy a delicious meal and sweet treats to fuel all the fun. 🍝🍨
- Athlete’s Choice Awards and Coaches’ Choice Awards: From funny moments to heartfelt recognitions, we’ll highlight the amazing people who make our community so special. 🏆
- Grand Prize Raffle: Earn tickets all week by attending classes, and get an extra entry just for showing up to the party! The grand prize raffle is $400 cash, and you must be present to win. We’ll also be drawing the winner of the Committed Club Grand Prize. If you made Committed Club for 10 months between January and December, you’re entered to win a FREE two-month membership, a $386 value. That’s consistency paying you back. You must be present to win! 🎟️💥
🌟 Important Reminder: As we celebrate at Camp Thunderbird, please note that this is a YMCA location, and alcohol is not permitted on the premises. Let’s honor their policies and keep the party family-friendly and fun for everyone. Thank you for your understanding! 💙
⏰ Event Schedule
- 6:00 pm – Doors open
- 6:30 pm – Dinner served
- 7:30 pm – Awards
- 8:00 pm – Grand prize drawing
Recent Member Wins 💪🏽🏆
- Ryan C. checked in to 10 classes!
- David P. checked in to 50 classes!
- Tracy R. did 2 consecutive kipping handstand push-ups!
- Tabatha H. got her first strict pull-up + kipping pull-up!
- Congratulations on everyone’s max double-under attempts and PRs!
We’re extremely proud of all these members for accomplishing great things!
*Remember to let a coach know if you hit a PR so we can highlight you each week. Also keep in mind that this is not a full list of wins, so share your progress with a coach so we can celebrate you!
Birthdays this Week 🥳
- None this week
CrossFit Lake Wylie Anniversaries 🤩
- 1/5 Tracy R. — 5 years
- 1/6 Sasha Z. — 2 years
- 1/8 Chantzler B. — 2 years
- 1/9 Ben D. — 3 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
CrossFit’s stance on nutrition: Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Programming Summary 🏋🏽♂️
January Focus
This month, our focus is getting you ready for the 2026 CrossFit Open. You’ll see skill work aimed at sharpening technique and improving how efficiently you move through patterns that show up often in the Open.
Throughout the month, you’ll also work through our January CAP benchmarks. We’ll test a one-rep-max snatch, a three-rep-max front squat, and Grace. These benchmarks give you clear feedback on where you are and what to build as we head deeper into the season.
Monday: Today’s workout is a weightlifting and monostructural couplet that’s reminiscent of an Open workout. We’re doing front squats and double-unders!
Intended stimulus:
- Finish in 10:00-15:00; advanced athletes may finish closer to 8:00.
- Light to moderate front squat loading; goal should be unbroken reps.
- Double-unders in 1:30 or less.
Tuesday: Today, you’ll take on a descending-box jump-over challenge with plank holds and farmers carries thrown in.
Intended stimulus:
- Finish in 12:00-18:00.
- Midline work with an elevated heart rate.
- Plank holds in 2 sets or less.
- Farmers carries in 2 sets or less.
Wednesday: Today’s workout is a longer-duration couplet of running and air squats.
Intended stimulus:
- Finish in 17:00-24:00.
- High-rep, longer-duration couplet.
- Each round in 8:00 or less.
Thursday: Today’s workout combines moderately heavy power cleans, a skill-intensive gymnastics movement, and biking.
Intended stimulus:
- 5+ rounds.
- Moderate-to-heavy power cleans.
- Sprint on the bike.
- Movement interference between the power cleans and bar muscle-ups.
Friday: Today we have a longer-duration triplet of cal row, lateral burpees over the rower, and alternating DB snatches.
Intended stimulus:
- Finish in 15:00-20:00.
- Longer-duration triplet.
- First set in 6:00 or less.
- Dumbbell snatches in sets of 15+ to start.
Saturday: Something fun!
No single workout can develop all aspects of fitness and training different time domains helps develop different metabolic pathways. That’s why CrossFit workouts vary daily.
Effectively harnessing elements of variance is key to developing a broad fitness. Therefore, keep showing up so you can be the best and fittest version of yourself! 😎
Upcoming Events 📆
Fuel For Life Nutrition Challenge – Starts January 5, 2026
Get ready to kick off the new year with a focus on fueling your body the right way! Our Fuel For Life Nutrition Challenge starts January 5th.
This challenge also sets us up perfectly for the Open, one of the most fun times of the year in the gym. We’ll test a benchmark workout at the start and retest it at the end so you can see how much your fitness improves over 12 weeks.
There will be one male and one female winner, based on participation, engagement, and supporting others. This is about showing up, not chasing weight loss. The prize will likely be a cash prize, with details coming soon.
Cost and registration
Bundle
Challenge + Open registration code + Open T-shirt
- $179 billed every 4 weeks
- 3 total payments over the 12-week challenge
- Click here to sign up for the bundle AND get your entry to the Open and your Open T-Shirt.
Challenge Only
- $168 billed every 4 weeks
- 3 total payments over the 12-week challenge
- Click here to sign up just for the nutrition challenge.
If you’re ready to reset after the holidays, feel better in your workouts, and start the year with momentum, this challenge is for you. Let’s go into the Open fueled, confident, and prepared—together!
Member Perks 🤩
Being a member of CrossFit Lake Wylie has its perks! Here’s a look at all the discounts and benefits you get as part of our gym family.
- First, get 10% off at Thorne. You can grab anything from prenatal vitamins and probiotics to creatine, whey protein, health tests, and many other high-quality supplements.
- You can also save 30-40% on your CrossFit Lake Wylie membership by using HSA/FSA dollars to pay for it.
- Plus, get 10% off at Inov8 by using code CFLAKEWYLIE at checkout. They offer everything from barefoot training shoes and lifters to running shoes, including the F-Fly shoe—perfect for CrossFit with its lightweight feel and wide toe box.
- Another great benefit is 10% off a GOWOD Premium subscription. Just reach out to one of our coaches to receive your subscription link.
- If you need CFLKW apparel or other goodies check out our online store at crossfitlakewyliestore.com where you can order anytime!
- For recovery, enjoy $1 per minute massages with James Jones from Zenergy Massage Therapy ($60/60 mins or $90/90 mins). Simply show him your active membership in PushPress (click “Memberships” in the app) and let him know you’re part of CFLKW. Text (803) 526-3550 or book your appointment here.
- You can also save money and help our community grow through our Referral Program. Thank you for spreading the word!
- Finally, check in at least 16 times a month (12 for Masters) to make it into our Committed Club. Each month, your name goes in the drawing for a prize when you hit your check-ins.
“As iron sharpens iron, so one person sharpens another.” — Proverbs 27:17
